Name: Playbook - JTM FIT - W1/D1 Dumbbell HIIT
Uploaded: 2024-03-27T11:08:06.973Z
Duration: 45 min
Description: W1/D1 Dumbbell HIIT

This workout is deceiving ! In a good way, looks easy but kicks you in the rear-side after the 1st two sets…. Loved it.

Rumi

Duncan

The Push-up into the Row was brutal after the third set 🔥 busted a good sweat it’s been a while 😮‍💨

Ignacio Araiza III

Awesome! Quickie and a scorcher—except F that 3 minutes of hollow hold at the end haha

Isaac

Just finished my first workout and holy smokes it was a lot! But sooooo good! 💪🏻

Johanna

Zeidan 

That’s actually harder than I could think)
In particular the latest core exercise, it almost impossible to keep such position for 3 mins at first… yay

Denys

Jo🌸

David Dickinson

Push ups to renegade row were tough, started on 12kg but had to drop to 10kg. Did 3 sets out of the 5

Roxane

Jennifer

Day 1 after not lifting for a few weeks, it was killer but in a good way

Billy

Full videos to follow along without having to skip manually.

Julien

James

Great workout. It really kicked it out of me today... I did feel a bit off today but managed to do 4 sets + finisher💪

Przemek

James Nguyen

Did 3 rounds only but it’s just a start! Let’s goooooo!

Iuliia

Man, that was a wake up call. Great burn…looking forward to the rest of the program

Michael

David

Cesar Herrera

Dope setup with the app. Inspired to take the path again 💪

Joshua Lewis

Do the whole program for a second time and my shoulder burn like hell.

Rudenko

Awesome feels good to finish those 5 rounds of 10 push-up renegade rows 🤪🥵

Monique

Great workout. Feeling really inspired and strong. I had to modify a bit but so impressed with the app and structure! Always keeping it real. Looking forward to tomorrows workout. Thanks!

Brit

Great workout really got me sweating 😂

Peter

I thought timer for exercise not for rest . Lol

Haven’t done a HIIT workout in a while. 🥵 Good workout when you’re on the road.

Another challenging program, Only did 3/5 seta for this day after long break.

Nabeel

Marvin

Did this one outside and that was a mistake. Tough one to do in the heat. Still got a great workout tho.

Grahm

Jesse

Mark

Monic

Valentino

Rowdy

The renegade rows were tough but overall very happy with the workout. My whoop registered 440 cals so I’m very excited to see what next!

Vicario Brensley Phillip

Adam

Christian

Christophe

First time doing your workout plans. Loved it! 🔥

Jonathan

Mike

First time have managed 5 rounds in a longggg time so happy with that. 

10’s on renegades and curls 
15’s on squats, deadlifts and rows

2 x presses on 15
2 x presses on 10
1 x pressss on 12.5 

Hollow boys appealing

Justin

Ranitea

Equipment Needed: a few pairs of dumbbells

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between each exercise. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout Push Up Spider Lunge T Frame
- Back Lunge T Spine Rotation
- Spider Lunges
- Bodyweight Squat w/ 2 Second Pause 
- High Knees

Dumbbell Circuit: Perform the prescribed reps of each exercise one after the other resting as little as possible in between exercises. The rest should be the transition time in between exercises. If you need a little more time, take no more than 30 seconds in between. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 5 sets. 

- DB Push Up Renegade Row x 10 
- DB Front Squat x 10
- DB Push Press x 10
- DB RDL x 10
- DB Bent Over Row x 10
- DB Squat to Curl x 10

Once you complete all 5 sets, rest 1-2 minutes then start the core finisher.

Core Finisher: Accumulate 3 Minutes of the Hollow Body Hold as fast as possible. For example, start a timer, let's say you hold it for 30 seconds and need to rest. That would mean you've accumulated 30 seconds. Keep holding until you've accumulated 3 minutes of hollow body hold resting as little as possible.

Cool Down: If you're looking to finish things off with some stretching, head over to the cool down/recovery tab and select one of those cool downs.

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between each exercise.  Do 1 set.  If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout Push Up Spider Lunge T Frame
- Back Lunge T Spine Rotation
- Spider Lunges
- Bodyweight Squat w/ 2 Second Pause 
- High Knees

- Start standing, walkout to the high plank position 
- Complete a single push-up 
- Then, complete 
 a spider lunge to T frame on each side
- Then, walk back up to starting position 
- The whole sequence is 1 rep

Modifications: shorten the range of motion on the push ups or remove the push ups altogether

Walkout Push-up Spider Lunge T Frame

- From a standing position take one big step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees or slightly below 
- As you descend in the lunge bring the arms forward 
- Twist the upper body in the direction of the front leg 
- Keep your chest tall be core engaged 
- Lower arms as you stand back up to the starting position
- Repeating on the opposite leg

Modifications: shorten the range of motion on the lunges

Back Lunges w/ T-Spine Rotation

- Start in the high plank position. Shoulders over the wrists, core braced an feet about hip width
- Bring one foot close and to the outside of the hand. Pause for a second opening up the hips then return the high plank
- Repeat on the other continuing to alternate sides

Modifications: use an elevated surface

Spider Lunges

- Stand with feet a a little more than shoulder width
- Push your butt back and drive your knees outward as you descend in the squat
- Lower to 90 degrees or slightly below 
- Hold at the bottom for 2 seconds keeping your chest up and heels on the ground
- Drive through the heels to stand tall and repeat

Modifications: shorten the range of motion on the squats

Bodyweight Squat w/ 2 sec Pause

- Run in place bringing your knees above the crease of your hips
- Pump your arms with your high knees as if you were sprinting. Opposite arm opposite leg
- Keep good posture throughout

Modifications: only bring your knees up as far as you feel comfortable

High Knees

Warm-up

Dumbbell Circuit: Perform the prescribed reps of each exercise one after the other resting as little as possible in between exercises. The rest should be the transition time in between exercises. If you need a little more time, take no more than 30 seconds in between. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 5 sets. 

- DB Push Up Renegade Row x 10 
- DB Front Squat x 10
- DB Push Press x 10
- DB RDL x 10
- DB Bent Over Row x 10
- DB Squat to Curl x 10

*Have a few pairs of DB's handy so you can use different weights for certain exercises if you choose to. You can also use the same weight for each exercise. You would want to select a mid range weight. Not too heavy and not too light.

The most important thing is to have excellent technique on every exercise!

Once you complete all 5 sets, rest 1-2 minutes then start the core finisher.

- Begin in push up position with dumbbell in each hand and shoulders over the wrists
- Do a push up keeping elbows tight to the body and core tight
- Press back up and row each dumbbell towards your hips squeezing your lats on each rep 
- Make sure to keep your hips as parallel to the floor as you can throughout

Modifications: use lighter weight and or use an elevated platform like a low plyo box or bench

DB Push-up + Renegade Rows

- Hold dumbbells at the shoulders
- Push your hips back and down, keeping your chest up as you lower and driving your knees outward 
- Lower to 90 degrees or slightly below 
- Drive through your heels to stand tall squeezing your quads when you reach full extension

Modification: use lighter weight and or shorten the range of motion on the front squats

DB Front Squat

- Begin with a dumbbell in each hand, elbow slightly forward of the shoulders
- Quickly dip bending your knees slightly and keeping your torso tall
- Using your legs explosively press the dumbbells up overhead. Do not arch your back on when pressing.
- Lower the dumbbells back down to starting position

Modifications: use lighter weight

DB Push Press

- Stand with feet under your hips and a dumbbell in each hand
- Slowly lower with a slight bend in your knees, hinging at the hips, keeping your back straight, and spine neutral
- Lower the dumbbells until you feel a stretch in your hamstrings
- Using your hamstrings pull your body back up to the starting position and squeeze your glutes at the top of the rep
- Do not overextend at the top. Bring your hips to neutral and then start your next rep

Modifications: use lighter weight and or shorten the range of motion on the RDL

DB RDL

- Stand with feet under your hips
- Lower down until you feel a stretch in the hamstrings
- Make sure your back is flat and spine is neutral before you start rowing
- Row the dumbbells towards your hips keeping your elbows tight to your body
- Squeeze your lats then lower back to the starting position with control and repeat

Modifications: use lighter weight. Do bench supported rows instead

DB Bent Over Row

- Start with feet a little more than shoulder width and dumbbells to your sides
- Push hips back as you lower down into the squat
- Make sure to keep your chest up, drive your knees outwards and keep your heels on the floor
- Lower down to 90 degrees or slightly below
- Drive through your heels to stand up 
- As you come to extension curl both dumbbells with palms facing you
- Squeeze your biceps at the top
- Lower back down with control and repeat

Modifications: use lighter weight and or shorten the range of motion on the squat

DB Squat to Curl

Dumbbell Circuit

Core Finisher: 

Accumulate 3 Minutes of the Hollow Body Hold as fast as possible. For example, start a timer, let's say you hold it for 30 seconds and need to rest. That would mean you've accumulated 30 seconds. Keep holding until you've accumulated 3 minutes of hollow body hold resting as little as possible.

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead and upper back slightly off the ground 
- Keep tension through the body throughout the hold
- Keep that lower back pinned to the ground!

Modifications: hold arms to your sides and or bend your knees. The more you bend your knees the easier it will be

Hollow Body Hold

Core Finisher

W1/D1 Dumbbell HIIT

Ohhh my days!! this HIIT is on a total different level 😃🥹

Loved every minute of it 🤛👍❤️‍🔥

I could only get three rounds in. I am rinsed!

W1/D2 Bodyweight HIIT

One mile on the treadmill.  Foam rolling and mobility stretches.

Did the cardio interval session. No row machine so alternated jumping rope and burpees. Got the heart going. 💗

Did W1D3 of the 6 week Shred challenge and it was 💲💲💲👊🔥👊🔥👊🔥

W1/D3 Mobility/Active Recovery

Elnaz

Tyler Mistelbacher

2x 10 min rounds is quite short, I added a 3rd AMRAP for a 47 min workout

Sunnee

W1/D4 Dumbbell AMRAP’s

Only managed 3 sets but did all 8 of the core exercises at the end although bloody tough. I have a cold today so not feeling as strong, still showed up 💪🏻

Mila Johnson

W1/D5 Calisthenics

Just the right workout after having to have a couple of days off due to a big knocking me off my feet

Absolute killer...especially when done after d5🙈🙈... what was I thinking🥵🤣🙈

W1/D6 Cardio/Core

I ran for 50 minutes on my Max Trainer M7 instead of resting.

Lisa

W1/D7 Rest Day

Nate

SHEEEESHHH—1 round of that ab finisher was no joke; for the main workout, never imagined 5 exercises could torch me so good 😵

W2/D1 Dumbbell HIIT

Sovi

Intense but I loved it.... the finisher got me all shaking🥵👍💪

Great work out perfect pace ! Use of timers keeps me from being distracted and is an awesome tool 🤙🏼

Pete

W2/D2 Bodyweight HIIT

Fast paced walk, about 4km and streching afterwards👍

W1/D1 Dumbbell HIIT

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